Healthier Recipes

7/28/2019 Healthier Recipes

1/11

Ingredients

o 4 eggs

o 1 cup of apple sauce

o 2 teaspoons of vanilla essenceo 2 teaspoons of cinnamon

o 2 teaspoon of mixed spice

o 1 teaspoon of baking powder

o 3 cups of rolled oats

o You choice of flavourings

Method-

1. Pre-heat your oven to 180 Celsius.2. Mix the eggs, apple sauce and vanilla

3. Mix in the remaining ingredients

4. Share the mixture between 12 muffins

5. Bake for about 20 mins or until just starting to brown on top

6. Turn them around at ten minutes

Here are some of my recommendations to include your healthy muffin recipe for

flavouring. I usually choose two and mix it up each time so I'm almost always having

a different flavour every time I cook them;

Fruit - apple, orange, banana, apricot, peach, plumb, pineapple, mango, cherry, rock

melon, carrot, (any you can think of) Berries - blueberry, strawberry, blackberry,

raspberry, boysenberry, (fresh or frozen) Nuts - walnuts, almonds, poppy seeds, pine

nuts, coconut, cashew macadamia (beware of the fat content of nuts. If you want to

keep the calorie count down use essence instead)

Other - instant coffee, sultanas, dates prunes, extra cinnamon, chocolate (try to

choose the healthy ones!)

So how good is this healthy muffin recipe? This is the nutritional information from the

base recipe. I have not taken into account the extra flavours you will out in them so

be careful. For example cup of chopped walnuts will add an extra 32 calories per

muffin, where as half a cup of stewed apple will only add 3 calories per muffin.

Nutrition Facts

Serving Size 57.5g Amount Per Serving

Calories 110


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Total Fat 2.8g

Saturated Fat 0.7g

Cholesterol 62mg

Sodium 31mg

Total Carbohydrates 16.9g

Dietary Fibre 2.4g

Sugars 2.4g

Protein 4.6g

So why is this healthy muffin recipe so good for us?

o I have taken out the high GI, processed, system clogging, white flour

that wreaks havoc on our blood sugar and insulin levels that make it

harder for our bodies to burn fat and have replaced it with low GI plain

100% wholegrain rolled oats. Or as I like to call them, The Super Food!

So now your hunger is satisfied for a lot longer without taking in extra

calories and the fat burning process isnt impeded.

o I replaced the calorie dense nutrition poor, artery clogging, fatty butter

with yummy, healthy, nutritious, 100% apple sauce so it binds, staysmoist and also makes this recipe low fat. It also helps if you use cup-

cake liner instead of greasing or oiling the muffin tins.

o And something you have probably noticed in this healthy muffin recipe is

it is low sugar because there is none! Why not you ask? Because you

dont need it in the first place! There is plenty of flavour in the

ingredients we have already added. You dont need the extremely high

GI, mood swinging, tooth decaying, evil sugar

So get in the kitchen and use the healthy muffin recipe. The kids will love them, you

can now have guilt free snacks and best of all, the only washing up is one spoon,

one bowl and a muffin tin! How good is that!

Work harder, Work smarter

Kieran Sernig


3/11

Nutritional Info

Servings Per Recipe: 18

Amount Per Serving

Calories: 127.7

Total Fat: 2.1 g

Cholesterol: 0.0 mg

Sodium: 149.0 mg

Total Carbs: 30.2 g

Dietary Fiber: 3.7 g

Protein: 3.3 g

View full nutritional breakdown ofChef Meg's Zucchini Muffins calories by ingredient

Report Inappropriate Recipe

Chef Meg's Zucchini Muffins

Submitted by: CHEF_MEG

This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple

the batch and freeze them for quick and healthy breakfasts.

This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triplethe batch and freeze them for quick and healthy breakfasts.
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4/11

Minutes to Prepare: 7

Minutes to Cook: 20

Number of Servings: 18

Ingredients

1 1/2 c zucchini, grated

1 1/2 c rolled oats (not instant)

1 1/2 c whole wheat flour

2 t baking soda2 t cream of tartar

1 1/2 t cinnamon

1/4 t nutmeg

1/2 c honey

1/4 c pineapple juice concentrate

1 t vanilla

3/4 c applesauce, unsweetened

8 oz crushed pineapple, drained

2 egg whites

6 dried apricots, finely chopped

1/4 c pecans, chopped

2 T flax meal

Directions

Preheat oven to 325 degrees Fahrenheit. Coat two muffin pans with nonstick cooking spray. Grate

zucchini and place in paper towels or cotton cloth; squeeze to remove moisture. In a mixing bowl

combine oats, flour, baking soda, cream of tartar, and spices. In a separate bowl combine honey,

applesauce, drained pineapple, apricots, vanilla, and pineapple juice. Stir in egg whites. Combine the

wet mixture with the dry; stir only until combined. Portion out 18 muffins in the prepared tins.

Combine pecans with flax meal; top each muffin with 1/2 teaspoon of mixture. Bake for 20 minutes.

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5/11

Chef Meg's Sweet Potato TartsSubmitted by:CHEF_MEG

Try these light and low-fat personal pies for dessert during the fall. They're a great substitute forpumpkin pie or sweet potato casserole.Try these light and low-fat personal pies for dessert during the fall. They're a great substitute forpumpkin pie or sweet potato casserole.

Minutes to Prepare: 5Minutes to Cook: 20Number of Servings: 12

Ingredients8 oz phyllo dough, thawed2 c sweet potato, steamed or roasted, flesh only1/2 c dark brown sugar1/2 t salt1/2 tpumpkin pie spice mix, plus additional 1/2 t for dusting1/4 c low-fat evaporated milk

1 t vanilla1/2 cegg substituteor 2 egg whites1/2 c fat free whipped topping

DirectionsPreheat oven to 350 degrees. Spray 24 mini muffin cups with nonstick cooking spray. Remove phyllodough from packaging. Slice into 1 inch strips, then cut each strip into 2 inch segments. Using 3

layers at a time, fill the cups, sprayingcooking spraybetween each layer. Repeat process threetimes. Remove skin from sweet potatoes and allow to cool to room temperature. Place sweetpotatoes, sugar, spice mix, milk, and vanilla in the bowl of a food processor. Blend until smooth.Add eggs and blend just to incorporate. Fill cups to the top of the muffin pan. Bake 18-20 minutes,

until custard is set and pastry starts to brown. Once cooled, top with 1teaspoonof fat-freewhipped topping and a dusting of pumpkin pie spice mix.
http://recipes.sparkpeople.com/more-about-me.asp?user=5174521http://recipes.sparkpeople.com/more-about-me.asp?user=5174521http://recipes.sparkpeople.com/more-about-me.asp?user=5174521http://recipes.sparkpeople.com/recipe-detail.asp?recipe=734997http://recipes.sparkpeople.com/recipe-detail.asp?recipe=734997http://recipes.sparkpeople.com/recipe-detail.asp?recipe=734997http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770751http://recipes.sparkpeople.com/recipe-detail.asp?recipe=734997http://recipes.sparkpeople.com/more-about-me.asp?user=5174521


6/11

Makes 12 servings (two tarts per serving).


Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 151.1

Total Fat: 2.0 g

Cholesterol: 1.7 mg

Sodium: 221.9 mg

Total Carbs: 29.8 g

Dietary Fiber: 1.7 g

Protein: 3.3 g


7/11

best banana oatmeal health cookieSubmitted by:ELLE1986

healthy banana oatmeal cookie that tasted like banana bread healthy banana oatmeal cookie that

tasted like banana bread


Minutes to Cook: 15


Ingredients.5 cupwhole wheat flour

.5 cup white flour

1/4 tsp salt

1/4 tsp cinnamon

1/2 tsp baking powder

1/2 tsp baking soda

1/2 cup butter

1/2 cup brown sugar

1/4 cup white sugar

1/2 tbsp vanilla

1.5 tbsp milk

1 large egg

2.5 cups instant oats

1/3 cup combined oat bran andwheat bran(optional)

2 mashed banana

chocolate chips

squirt of honey

Directionsmeasure and mix together dry ingredients

blend wet ingredients

combine

if batter is to wet add more oats, if to dry add more milk

use ice cream scoop so cookies are all the same size

bake at 350 for 15 mins

http://recipes.sparkpeople.com/more-about-me.asp?user=1802513http://recipes.sparkpeople.com/more-about-me.asp?user=1802513http://recipes.sparkpeople.com/more-about-me.asp?user=1802513http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/recipe-detail.asp?recipe=111619http://recipes.sparkpeople.com/more-about-me.asp?user=1802513


8/11

Low-Cal Carrot Banana MuffinsSubmitted by:POSITIVELYFIT

These ultra-low-caloriemuffinsare surprisingly healthy and filling and not-too-sweet. These ultra-

low-calorie muffins are surprisingly healthy and filling and not-too-sweet.


Minutes to Cook: 20


Ingredients2 eggs, beaten

1 c. pre-sweetened applesauce1/4 c. soy milk (original or vanilla)

1/2 c. orange juice

1-2 medium bananas, mashed

2 c. carrots, grated

1/2 c. brown sugar

3 T. flaxseed, ground

2 T. protein powder

1 t. cinnamon

1 1/2 t. baking soda

1 1/2 t. baking powder

1 3/4 c.flour1/4 tsp salt

DirectionsPreheat oven to 350 degrees.

Combine all wet ingredients in a mixing bowl and mix until blended. Mixture may be lumpy

(because of bananas). Add dry ingredients and mix until well combined. Line amuffin tinwith

paper cups or lightly spray with non-stick cooking spray. Spoon batter into holes, filling about 3/4

full. Bake for 15 - 20 minutes until tops are firm and browned.

Makes 24 muffins.

Suggestions:

For sweeter muffins, increase brown sugar or substitute with honey.

For 'lighter' muffins, reduce banana or use 2 egg whites (beaten) in place of the 2 eggs.

http://recipes.sparkpeople.com/more-about-me.asp?user=4418524http://recipes.sparkpeople.com/more-about-me.asp?user=4418524http://recipes.sparkpeople.com/more-about-me.asp?user=4418524http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/recipe-detail.asp?recipe=500498http://recipes.sparkpeople.com/more-about-me.asp?user=4418524


9/11

Banana Blueberry Muffins

These nutritious, delicious muffins have been afamilyfavourite for years and are full of fibre and whole

grains. Ready in 35 minutes

IngredientsServes: 12

1 cup buttermilk

90g wheat bran

1 large egg

155g dark brown soft sugar

5 tablespoons vegetable or olive oil

1 ripe banana, mashed

1/2 teaspoon vanilla essence

90g wholemeal flour

60g rolled oats or oat bran 1 teaspoon bicarbonate of soda

1 teaspoon baking powder

60g chopped walnuts

125g blueberries

Preparation methodPrep: 15 minutes | Cook: 20 minutes

1.

Preheat oven to 200 C . Grease 12 muffin pans or line with paper muffin cups.

2.

In a medium bowl, mix buttermilk with wheat bran. In another bowl, beat together egg, sugar, oil,

banana and vanilla essence.

3.

In a large bowl, stir together flour, oats, bicarbonate of soda and baking powder. Stir buttermilk mixture

and egg mixture into flour mixture until flour is just moistened. Stir in walnuts and blueberries. Spoon

batter evenly between muffin pans

4.

Bake in preheated oven for 20 minutes, or cooked when tested with a skewer.
http://allrecipes.com.au/recipe/820/banana-blueberry-muffins.aspxhttp://allrecipes.com.au/recipe/820/banana-blueberry-muffins.aspxhttp://allrecipes.com.au/recipe/820/banana-blueberry-muffins.aspxhttp://allrecipes.com.au/recipe/820/banana-blueberry-muffins.aspx


10/11

Lemon-Cranberry Muffins

1 dozen muffins

Active Time: 25 minutes

Total Time: 1 hour

Ingredients

1/2 cup plus 2 tablespoons sugar, divided

3/4 cup nonfat plain yogurt

1/3 cup canola oil

1 large egg

3 teaspoons freshly grated lemon zest, divided

2 tablespoons lemon juice

1 teaspoon vanilla extract

1 1/2 cups white whole-wheat flour (see Note)

1/2 cup cornmeal, preferably medium or fine stone-ground

2 teaspoons baking powder

1 teaspoon baking soda 1/4 teaspoon salt

1 1/2 cups cranberries, fresh or frozen (thawed), coarsely chopped (see Tip)

Preparation

1. Preheat oven to 400F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper

liners.

2. Whisk 1/2 cup sugar, yogurt, oil, egg, 2 teaspoons lemon zest, lemon juice and vanilla in a

medium bowl.


11/11

3. Whisk flour, cornmeal, baking powder, baking soda and salt in a large bowl. Add the yogurt

mixture and fold until almost blended. Gently fold in cranberries. Divide the batter among

the muffin cups. Combine the remaining 2 tablespoons sugar and remaining l teaspoon

lemon zest in a small bowl. Sprinkle evenly over the tops of the muffins.

4. Bake the muffins until golden brown and they spring back lightly to the touch, 20 to 25

minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5minutes before serving.

Tips & Notes

Make Ahead Tip: Individually wrap in plastic and freeze in a freezer bag for up to 1 month.

To reheat frozen muffins, remove plastic, wrap muffin in a paper towel and microwave on

High for 30 to 60 seconds. | Equipment:Muffin tinwith 12 (1/2-cup) cups

Note: White whole-wheat flour, made from a special variety of white wheat, is light in color

and flavor but has the same nutritional properties as regular whole-wheat flour. It is

available at large supermarkets and natural-foods stores and online at bobsredmill.com orkingarthurflour.com. Store it in the freezer.

Tip: To make quick work of chopping cranberries, place whole berries in a food processor

and pulse a few times until the berries are coarsely chopped

Nutrition

Per muffin: 187 calories; 7 g fat ( 1 g sat , 4 g mono ); 18 mg cholesterol; 29 g

carbohydrates; 10 g added sugars; 4 g protein; 3 g fiber; 255 mg sodium; 96 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 carbohydrate (other), 1 fat

http://www.bestrecipes.com.au/recipe/Healthy-Pear-and-Nut-Muffins-L4391.html
http://www.eatingwell.com/recipes/lemon_cranberry_muffins.htmlhttp://www.eatingwell.com/recipes/lemon_cranberry_muffins.htmlhttp://www.eatingwell.com/recipes/lemon_cranberry_muffins.htmlhttp://www.bestrecipes.com.au/recipe/Healthy-Pear-and-Nut-Muffins-L4391.htmlhttp://www.bestrecipes.com.au/recipe/Healthy-Pear-and-Nut-Muffins-L4391.htmlhttp://www.bestrecipes.com.au/recipe/Healthy-Pear-and-Nut-Muffins-L4391.htmlhttp://www.eatingwell.com/recipes/lemon_cranberry_muffins.html

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